CrossFit Winston Salem Wednesday

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Working off of a Training Max (TM) = 90%+5# of 1RM from Test Week

Warm-up sets:
5@40%
5@50%
3@60%

Working Sets:
5@65%
5@75%
5+@85%

OPTIONAL:
Joker Sets – If you are feeling good and having a great day and there is time – do the following:
J1 – 5@ (85%*1.05)
J2 – 5@ (J1*1.05)

For Time

Buy in 50’ HSW

21-15-9
Thrusters
Ring dips

Cash out 50’ HSW

A: 95/65, unbroken 25’ HSW
B: 75/45, banded dips, broken HSW
C: 45/25, box dips, bear crawl

 Category: WODS    

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CrossFit Winston-Salem
2529 Viceroy Drive
Winston Salem, NC 27103
crossfitws08@gmail.com

CrossFit is based on the
10 elements of fitness:

Accuracy- the ability to control movement in a given direction or at a given intensity.
Balance- the ability to control the placement of the body's center of gravity in relation to its support base.
Speed- the ability to minimize the time cycle of a repeated movement.
Power- the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Flexibility- the ability to maximize the range of motion at a given joint
Agility- the ability to minimize transition time from one movement pattern to another.
Strength- the ability of a muscular unit, or combination of muscular units to apply force.
Stamina- the ability of body systems to process, deliver, store, and utilize energy.
Coordination- the ability to combine several distinct movement patterns into a singular distinct movements.
Cardio Vascular Endurance- the ability of body systems to gather, process, and deliver oxygen.

CrossFit Winston-Salem is honored to be an official CrossFit affiliate.
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